Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Soups
  4. Soup beans
  5. Compare
  6. Soup beans vs. Chard raw

Soup beans vs. Chard raw — In-Depth Nutrition Comparison

Compare

The main differences between soup beans and chard raw

  • Soup beans are richer in fiber, selenium, and monounsaturated fat, yet chard raw is richer in vitamin A, vitamin C, magnesium, potassium, and iron.
  • Daily need coverage for vitamin A for chard raw is 90% higher.
  • Soup beans contain 46 times more saturated fat than chard raw. Soup beans contain 1.37g of saturated fat, while chard raw contains 0.03g.
  • Chard raw has a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Chard, swiss, raw.

Infographic

Soup beans vs Chard raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +28.3%
Contains more SeleniumSelenium +666.7%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +59.4%
Contains more PotassiumPotassium +116.6%
Contains more IronIron +35.3%
Contains more CopperCopper +11.9%
Contains less SodiumSodium -46.8%
Contains more ManganeseManganese +26.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin AVitamin A +277.8%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +330%
Contains more Vitamin B6Vitamin B6 +98%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin C 1.8mg 30mg 31%
Vitamin A 81µg 306µg 25%
Magnesium 19mg 81mg 15%
Vitamin E 1.89mg 13%
Fiber 4.6g 1.6g 12%
Selenium 6.9µg 0.9µg 11%
Sodium 400mg 213mg 8%
Protein 5.19g 1.8g 7%
Saturated fat 1.37g 0.03g 6%
Potassium 175mg 379mg 6%
Iron 1.33mg 1.8mg 6%
Fats 3.5g 0.2g 5%
Calories 95kcal 19kcal 4%
Vitamin B6 0.05mg 0.099mg 4%
Monounsaturated fat 1.58g 0.04g 4%
Vitamin B5 0.04mg 0.172mg 3%
Cholesterol 9mg 0mg 3%
Manganese 0.29mg 0.366mg 3%
Choline 18mg 3%
Vitamin B3 0.7mg 0.4mg 2%
Polyunsaturated fat 0.39g 0.07g 2%
Vitamin B1 0.06mg 0.04mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Carbs 11.16g 3.74g 2%
Copper 0.16mg 0.179mg 2%
Phosphorus 59mg 46mg 2%
Calcium 32mg 51mg 2%
Zinc 0.44mg 0.36mg 1%
Vitamin B12 0.03µg 0µg 1%
Folate 12µg 14µg 1%
Net carbs 6.56g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +188.3%
Contains more FatsFats +1650%
Contains more CarbsCarbs +198.4%
Contains more WaterWater +17.8%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +3850%
Contains more Poly. FatPolyunsaturated fat +457.1%
Contains less Sat. FatSaturated fat -97.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.